Pelvic health isn’t just about doing kegels and focusing on your breathing. It’s a holistic journey where everything you do plays a role. Often, when there’s an issue with your pelvic floor, it’s not the root cause but a symptom of a larger problem. That’s why addressing various aspects of your lifestyle is crucial.
Think of your body as your home. You can't escape it, so why not make it the healthiest and happiest place it can be?
Lately, my social media feed has been buzzing with buzzwords like “dopamine menu” and “micro-habits for better health,” and I’m here for it! So, let’s dive into three key areas where you can implement macro-habits and break them down into micro-habits to enhance your pelvic and overall health.
1. Nutrition: Fueling Your Body Right
A nutritious diet is a no-brainer, but it’s essential to remember that what you eat affects your entire body. Our daily food choices play a significant role in controlling inflammation and preventing disease.
Why is this important?Consuming processed foods and excess sugar can increase inflammation, making you more susceptible to chronic pain and disease. Improving your diet can reduce pain and boost mental clarity.
Hydration is equally crucial.Proper water intake helps prevent constipation, urinary incontinence, and frequent urination.
Micro-habits to get you started:- Invest in a reusable water bottle and sip water throughout the day.
- Plan your meals weekly. Consider meal prepping a couple of times a week or using a meal delivery service.
- Practice moderation. Instead of cutting out sugar and processed foods entirely, enjoy them in small amounts to avoid cravings and binge eating.
2. Mental Health: The Mind-Body Connection
Research increasingly shows how mental health impacts physical, digestive, and pelvic health. Chronic stress raises cortisol levels, our stress hormone, which can lead to inflammation and contribute to issues like constipation, pain, sleep disturbances, and pelvic floor dysfunction.
How to manage stress? Here are some micro-habits to support your mental well-being:
- Perform a body scan 1-3 times a day for 30-60 seconds. Check in with your body, notice where you feel tension, and focus on deep breathing to release it.
- Try journaling to express your thoughts and emotions.
- Spend time outdoors. Enjoy a walk, sit on the beach, or soak up some sunshine while sipping your coffee.
3. Physical Health: Move to Strengthen
Your pelvic floor health is intertwined with your overall physical health. Activities like breathing exercises, glute workouts, abdominal exercises, walking, and general movement all engage your pelvic floor. A decrease in daily steps can reduce muscle mass, increasing the risk of issues like urinary incontinence. Strengthening your pelvic floor involves more than just kegels; it’s about overall body strength.
Micro-habits to boost your physical health:
- Park farther away and walk to your destination.
- Incorporate walks into your lunch break or after dinner.
- Start a strength training program. You can find options on YouTube, fitness apps, or group classes.
- Include a yoga or stretching routine in your week. Doing this in the evenings can improve muscle flexibility, manage stress, and promote better sleep.
Remember, these changes don’t happen overnight. Embrace a step-by-step approach. Your pelvic health isn’t just about one aspect; it’s part of a comprehensive system. By making these small, manageable changes, you’re not just improving your pelvic health but enhancing your overall well-being.
